Some people think that, despite spending years of their life doing something one way with regards to diet and exercise, that change is going to be immediate. But in reality, lasting behavior change takes time…and often many mistakes. I think that this poem by Portia Nelson is a great representation of how changes in our.. Read more →

When performing step ups, try lifting your toes upwards towards the top of your shoes and keeping them there as you perform the exercise. This will make it difficult to cheat by jumping off of the rear leg and force you to use the leg up on the bench more.

Dumbbell Pullovers: This exercise is a favorite of mine. It targets a great deal of upper body musculature simultaneously: the lats, chest, triceps, and even the abs. To perform: 1. Lie on your back on a flat bench while holding a dumbbell over your chest. 2. Keeping the arms relatively straight, and using a slow,.. Read more →

White Cheese Chicken Lasagna (for one single-serving) Ingredients: whole wheat lasagna noodles (to fit your carb amount) 1/2 tsp. Italian seasoning 1/4 cup chopped onion salt & pepper to taste 1/4 cup frozen chopped spinach, thawed and squeezed dry 85g chicken breast, cooked and chopped (adjust amount to fit your plan) 40g Low-Fat Cottage cheese.. Read more →

Whatever you may be facing or experiencing in your life right now, I want to encourage you to stay positive and refuse to give up! It’s easy to quit, but it takes faith to press on to victory. Don’t get down when you have setbacks or bad days. Just get back up, dust yourself off.. Read more →

Sometimes you just need a wee bit more weight but cant handle a full on increase of a the next increment/plate or dumbbell. On cable units or units that use pins: you can add a fractional or small plate pinned to it. Erik taught me that trick years ago and it has really helped when.. Read more →